Vitamin B7 (Biotin)

• helps the body convert food into energy
  
• aids in promoting healthy skin, hair, and nails
  
• supports a healthy nervous system and cognitive function
  
• assists in balancing blood sugar levels
  
• helps produce amino acids and fatty acids
• supports healthy mucus membranes
  
• helps lower LDL cholesterol and triglycerides
• supports thyroid and adrenal function
  
• acts as a coenzyme for the digestive system
  
• assists in the utilization of other B-complex vitamins
  

• almonds
• avocado
• banana
• berries
  
• brown rice
  
• carrots
  
• cheese
  
• egg yolks
  
• grapefruit
  
• legumes
• leafy greens
  
• liver
  
• mushrooms
• oats
  
• onions
• peanuts
  
• salmon
  
• sunflower seeds
• sweet potato
  
• Swiss chard
• tomatoes
  
• walnuts
  

Vitamin B7 (Biotin) belongs to the group of eight "B-complex vitamins." The B vitamins work together with enzymes (molecules that speed up chemical reactions within cells) to break down carbohydrates, proteins, and fats from the foods you eat and turn them into adenosine triphosphate (ATP), the main source of energy within every cell of your body.

The B vitamins also play an important role in maintaining a healthy gastrointestinal tract, as well as healthy skin, eyes, nails, hair, liver, heart, and nerves.

All B vitamins are water soluble, meaning they dissolve easily in water. Any excess B vitamins the body doesn't need are released through the urine. Since extra B vitamins aren't stored in the body, you must consume them daily for good health.

Vitamin B7 (Biotin) is broken down more rapidly during pregnancy and breastfeeding, so it's especially important for new moms to increase their intake of biotin during gestation and lactation.